Your personal trainer in catania
I think it's a well-known and known topic: we can't lose weight if we eat more than we consume.
Yes but how to create this calorie deficit?
Mainly there are two ways:
1) to increase daily calorie consumption, simply by moving more.
2) decrease the daily caloric intake, simply by eating less.
In the first case the time of daily consumption can be given by the greater expenditure in weight training, by the insertion of cardio methods, I have from consumption by activities that are different from training. I will not dwell much, but I can tell you that to increase energy expenditure. During training it is enough to do more for the same amount of time, in short, by increasing the density.
How much can I lose weight a week?
The more you try to go down quickly with the calories the more there is a risk of catabolizing the muscle. Recall that a good loss, limiting the catabolism of muscle mass without marking too much in calorie deficit, and from 0.5 to 1% of body weight per week.
Let's take an example:
For a 70 kg subject you should have a weight loss of 350 to 700 grams per week.